Breath, Sensations, Emotions, Thoughts

Find a comfortable position, either seated or lying down. Allow your body to settle into a posture that feels stable and relaxed. When you're ready, gently close your eyes.

Begin by bringing your awareness to the sensations at the points of contact between your body and the surface beneath you. Feel the weight of your body surrendering to the support of the earth. Let yourself be held, grounded in this present moment.

Now, shift your attention to the flow of your breath. Notice the gentle rise and fall of your chest, the expansion and contraction of your belly. There's no need to control the breath; simply observe its natural rhythm, letting it flow in and out at its own pace.

As you rest in the awareness of your breath, open your senses to the sounds around you. Whether it's the distant hum of traffic, the chirping of birds, or the stillness of the room, allow each sound to be noticed and acknowledged without judgment.

Now, turn your attention inward and notice any emotions that may be present. Meet these emotions with a kind and accepting awareness, becoming curious about how they feel in the body. Is there a sense of tightness, heaviness, or perhaps lightness? Just observe, without trying to change or analyze.

Allow the awareness of emotions to gently fade into the background, and bring your focus to any thoughts that may be drifting through your mind. Watch them come and go, like clouds floating across the sky. There's no need to engage with or control these thoughts; simply let them be, allowing them to arise and pass away on their own.

Now, expand your awareness to encompass the entirety of this moment. The sensations in your body, the sounds around you, the emotions and thoughts within. Rest in this open, spacious awareness, fully present and alive.

As we prepare to close this meditation, take a deep, nourishing breath in. And as you exhale, begin to wiggle your fingers and toes, gently reawakening your body.

When you feel ready, slowly open your eyes. Take a moment to notice how your mind and body feel after this practice. Carry this sense of presence and peace with you as you continue your day.

Thank you for dedicating this time to nurture your well-being. Remember, this calm, clear awareness is always available to you, in every moment.